• 52°

Dr. Magryta: Let’s take a look at proteins

Dr. Magryta

Like carbohydrates and fats, protein is necessary for growth and maintenance. It is a major macronutrient that is necessary for the building blocks of muscle, cell signaling, DNA formation, cellular transport and much more. Without adequate protein intake these mechanisms begin to falter.
The volumes necessary on a day-to-day basis are variable based on exercise, physiologic makeup and stress.
Assuming adequate protein volumes daily, what should the source be? When looking for literature on which type of protein to eat, meat or vegetarian, there were crickets in cyberspace. At this point we are left extrapolating from epidemiological data over the last century.
I think that the human longevity data sets are likely the most useful in this position of extrapolation. Here again, I point to the data sets from the Tsimane Indians and the Blue Zones. The information presented was specifically related to coronary artery disease risk for the Tsimane Indians and mortality for the Blue Zones.
The Tsimane Indians of Bolivia ate a diet that was only 14 percent protein and was made up of primarily vegetarian sources mixed with wild game meats and fish. This diet was associated with almost negligible heart disease risk.
The Blue Zones longevity data showed that there are many reasons that certain groups live long and healthy, but one key component was the dietary influences of large volumes of vegetarian based foods spiked with wild game animal meats, sparingly.
The research of journalist Michael Pollan was put into his book, “In Defense of Food: The Eaters Manifesto,” where he has concluded that a diet predominantly based on vegetarian sources is associated with the best health outcomes.
Recent data points to evidence that wild game or grass-fed pasture-raised meats are healthier than commercially grain-fed processed meats because of reduced inflammatory signaling. Inflammation is a main driver of risk for all diseases. (Ayra et. al. 2010) (McDaniel et. al. 2013) (McAfee et. al. 2011)
This conclusion is directly related to the human condition. I believe that meat was always a part of the human diet, and not associated with disease until humans altered the quality of the meat and began to significantly over-consume it.
Globally and epidemiologically, eating animal flesh sparingly seems to be associated with the best human health.
Protein recommendations:
1) Eat 1.1 -1.3 grams per kilogram per day.
2) Eat mostly vegetarian sources of protein especially legumes like lentils, whole organic soy and garbanzo beans.
3) Eat wild-caught fish like salmon, sardines, mackerel and herring.
4) Eat wild/traditionally grass or naturally fed animal meats. This is most likely to be associated with the lowest inflammation risk.
5) Eat chicken, duck or quail eggs.
6) Nuts and seeds have healthy volumes of protein.
7) Spirulina and nutritional yeast added to smoothies.
8) Quinoa, amaranth and teff are high protein grains worth consuming.
9) If you are not dairy sensitive, small volumes of fermented dairy, yogurt and high quality organic cheeses are loaded with protein.

Dr. M

Dr. Chris Magryta is a physician at Salisbury Pediatric Associates. Contact him at newsletter@salisburypediatrics.com

About Post Lifestyles

Visit us on Facebook: https://www.facebook.com/SalPostLifestyle/ and Twitter @postlifestlyes for more content

email author More by Post

Comments

Local

City officials differ on how, what information should be released regarding viral K-9 officer video

High School

High school basketball: Carson girls are 3A champions

Lifestyle

High school, college sweethearts marry nearly 50 years later

Local

With jury trials set to resume, impact of COVID-19 on process looms

Legion baseball

Book explores life of Pfeiffer baseball coach Joe Ferebee

Education

Rowan-Salisbury Board of Education to receive update on competency-based education

Business

Biz Roundup: Kannapolis expects to see economic, housing growth continue in 2021

Business

A fixture of downtown Salisbury’s shopping scene, Caniche celebrates 15th anniversary this month

Local

Slate of new officers during local GOP convention; Rev. Jenkins becomes new chair

Landis

Landis officials narrow search for new manager to five candidates; expect decision within a month

Lifestyle

Together at last: High school, college sweethearts marry nearly 50 years later

Education

Rowan-Salisbury Schools sorts out transportation logistics in preparation for full-time return to classes

High School

Photo gallery: Carson goes undefeated, wins 3A state championship

Nation/World

Europe staggers as infectious variants power virus surge

Nation/World

Biden, Democrats prevail as Senate OKs $1.9 trillion virus relief bill

Nation/World

Senate Democrats strike deal on jobless aid, move relief bill closer to approval

News

Duke Life Flight pilot may have shut down wrong engine in fatal crash

News

Two NC counties get to participate in satellite internet pilot for students

Local

PETA protesters gather in front of police department

Coronavirus

UPDATED: Eight new COVID-19 deaths, 203 positives reported in county this week

Crime

Sheriff’s office: Two charged after suitcase of marijuana found in Jeep

Crime

Thomasville officer hospitalized after chase that started in Rowan County

Local

Board of elections discusses upgrading voting machines, making precinct changes

News

Lawmakers finalize how state will spend COVID-19 funds